Skill: Kipping Pull-ups
R1: Hollow rock to Superman
R2: hold hollow rock and superman positions on bar
R3: Kips
R4: Kipping Pull-ups
complete 4×10 at highest level
then: 2 rounds
:30 front plank
:30 right side plank
:30 left side plank
1 min max Russian twists
:30 front plank
:30 right side plank
:30 left side plank
1 min max v-ups
:30 front plank
:30 right side plank
:30 left side plank
1 min max Glute-Ham Raises
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